Biceps exercises
28 exercises in our library train the biceps as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 24 · Intermediate 3 · Advanced 1.
By equipment
Bodyweight (1 exercise)
- Chin-Up Intermediate
Weighted bodyweight (1 exercise)
- Weighted Chin-Up Advanced
Dumbbells (8 exercises)
- Concentration Curl Beginner
- Dumbbell Biceps Curl Beginner
- Hammer Curl Beginner
- Preacher Dumbbell Biceps Curl Beginner
- Reverse Dumbbell Biceps Curl Beginner
- Reverse-Grip Dumbbell Concentration Curl Beginner
- Spider Dumbbell Biceps Curl Beginner
- Incline Dumbbell Curl Intermediate
Barbell (6 exercises)
- Barbell Curl Beginner
- Drag Barbell Biceps Curl Beginner
- EZ-Bar Curl Beginner
- Preacher Barbell Biceps Curl Beginner
- Preacher Curl Beginner
- Reverse Barbell Biceps Curl Beginner
Cables (8 exercises)
- Bayesian Cable Biceps Curl Beginner
- Cable Concentration Curl Beginner
- Cable Curl Beginner
- Cable Hammer Curl Beginner
- Cable Rope Hammer Curl Beginner
- Reverse Cable Biceps Curl Beginner
- Single-Arm Cable Biceps Curl Beginner
- Cable Crucifix Curl Intermediate
Machines (3 exercises)
- Assisted Chin-Up Beginner
- Machine Biceps Curl Beginner
- Preacher Machine Biceps Curl Beginner
Resistance bands (1 exercise)
- Band Hammer Curl Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Lower back · Calves · Forearms · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)